You can see the really heavy part of my workout consists only of nine Sets, as the first exercise includes 2 warm-up sets. So I limit my workout to a few exercises and keep the focus on a controlled movement, using the whole range of motion and taking the highest possible amount of weight to get 6-8 reps.
But there is another day of the week, when I train my arms again.
Basicly the heavy training, you read about just a few lines ago, reminds on an European way of training, but on my many trips to the USA I also seen many Americans training quite successfully their arms only by pumping the muscles. I never really get a satisfied feeling by doing only a “pump-training”, but as it seems to work for them, it was also worth for me to try. So I added another Training Session, only consisting of cable exercises, to my weekly schedule.
In this training I am using Supersets by combining one biceps exercise with one triceps exercise. At my heavy Arm-training day, I prefer to train biceps in the morning and triceps in the evening. On the “Pump-day” I stay around 12-15 reps and the results in 2009 got better and better.
Truly, my arms still need a lot of work, but they slowly start to match the rest of my body.
Example for a “Pump-training”:
* 4 sets One-Arm cable curls with 4 sets Pushdowns
* 4 sets high cable curls with 4 sets Dip machine
* 4 sets Hammer-cable curls with 4 sets one arm cable pushdowns
